Breaking the Wall

Draper Days 4K

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 25.33 Year: 3286.80
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs 2 Lifetime Miles: 1576.28
Neon Crocs 1 Lifetime Miles: 33.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.731.253.872.5067.35
Navy Crocs 2 Miles: 67.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. My entries for Sunday have been like that lately because by the time I get around to writing the Sunday entry I usually forget the details of that day. However, I can be sure of two things on a Sunday - that I went to church, and that I did not run - except to church if I was late, which is often the case, and was the case this day. It was an eventful Sunday, though. We had a joint family gospel study with one family, and then had friends over for dinner. I felt tired all day, not sure exactly why, but started feeling better at night after drinking some pickle juice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-07-15 08:26:42
Workout Totals: Distance12.000Time1:35:26.70Pace7:57.22
Usual easy day for everybody, total of 12 for me and Benjamin. Usual distances for the boys. Jenny and Julia are starting to up their mileage a bit - Jenny does 6 a day in two runs, Julia 5 a day in two runs.
Leg 1:Distance1.000Time7:44.10Pace7:44.10
With Benjamin and Matthew.
Leg 2:Distance4.000Time31:52.60Pace7:58.15
With Benjamin, Jacob, William, and Stephen.
Leg 3:Distance4.000Time31:59.70Pace7:59.93
With Benjamin and Joseph.
Leg 4:Distance3.000Time23:50.30Pace7:56.77
With Benjamin, part with Joseph and Jacob.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.002.000.0012.15

Fast Running Friend Workout - 2019-07-16 08:13:23
Workout Totals: Distance12.150Time1:32:56.60Pace7:38.98
Total of about 12. 2 mile tempo run down the canyon with Joseph and Jacob. The target was 11:00. I paced it. First mile was 5:27. Then Joseph dropped back (he ran the last mile in 5:44 - 11:11). Jacob stayed with me but was struggling. I think I must have eased off subconsciously because of that - the next three quarters were 83, 83, 85. Jacob fell back a bit. I finished with 80 for the last quarter, Jacob was a bit back with 10:59 - I think he closed a couple of seconds in the last 200.

Benjamin did 3 miles down the canyon in 14:46 - 4:54, 4:58, 4:54. His assignment was to run sub-5:00 pace with the particular focus on not running slower than 5:00 in the second mile. This is only 4 seconds slower than his course PR of 14:42.

Otherwise more or less usual distances at an easy pace for everybody else.
Leg 1:Distance0.980Time7:57.60Pace8:07.35
Warm-up with William, Stephen, Joseph, Jacob, and Benjamin.
Leg 2:Distance2.000Time10:58.50Pace5:29.25
Tempo run with Jacob (10:59), and Joseph (11:11).
Leg 3:Distance3.170Time26:12.40Pace8:16.03
Cool-down with Joseph, Jacob, part with Benjamin.
Leg 4:Distance1.000Time8:00.00Pace8:00.00
With Benjamin and Matthew.
Leg 5:Distance2.000Time15:56.40Pace7:58.20
With Benjamin.
Leg 6:Distance3.000Time23:51.70Pace7:57.23
With Benjamin.

Navy Crocs 2 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.651.251.250.0012.15

Fast Running Friend Workout - 2019-07-17 08:53:24
Workout Totals: Distance12.150Time1:33:30.20Pace7:41.74
Did a workout with Stephen and William. Benjamin helped me. First all of use paced Stephen over 1.25 down the canyon. His target was 93 average per quarter, he managed 92 - 7:40. Splits were 87, 92, 91, 95, 95.

Then Benjamin and I paced William. He surprised me by running 7:01. Splits 81,83,88,87,82.

Total of about 12 miles for me and Benjamin, usual distances for the kids.
Leg 1:Distance0.480Time4:29.10Pace9:20.63
Warm-up with Benjamin, William and Stephen.
Leg 2:Distance1.250Time7:40.70Pace6:08.56
Paced Stephen on a downhill 1.25 with Benjamin and William.
Leg 3:Distance1.250Time11:27.20Pace9:09.76
Recovery jog with the same company.
Leg 4:Distance1.250Time7:01.70Pace5:37.36
Paced William over the same downhill 1.25 with Benjamin.
Leg 5:Distance0.920Time8:08.80Pace8:51.30
Back to the car.
Leg 6:Distance4.000Time31:07.40Pace7:46.85
With Benjamin.
Leg 7:Distance3.000Time23:35.30Pace7:51.77
With Benjamin - part with Joseph and Jacob.

Navy Crocs 2 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2019-07-18 08:26:58
Workout Totals: Distance9.000Time1:11:28.80Pace7:56.53
Easy runs. Total of 9. Taper for Draper Days.
Leg 1:Distance1.000Time7:52.50Pace7:52.50
With Benjamin and Matthew.
Leg 2:Distance3.000Time23:59.50Pace7:59.83
With Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:51.00Pace7:57.00
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:45.80Pace7:52.90
With Benjamin.

Navy Crocs 2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2019-07-19 08:36:22
Workout Totals: Distance8.000Time1:02:10.00Pace7:46.25
Another taper day for Draper Days. Total of 8 miles. As Benjamin put it, we are being fattened for the slaughter :-)
Leg 1:Distance1.000Time7:57.20Pace7:57.20
With Benjamin, Jacob and Matthew.
Leg 2:Distance2.000Time15:31.00Pace7:45.50
With Benjamin, William, Stephen, and Jacob.
Leg 3:Distance3.000Time23:30.00Pace7:50.00
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:11.80Pace7:35.90
With Benjamin.

Navy Crocs 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Draper Days 4K (2.5 Miles) 00:14:05, Place overall: 21, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.930.000.622.5014.05

Fast Running Friend Workout - 2019-07-20 05:52:28
Workout Totals: Distance14.051Time1:47:47.00Pace7:40.25
Draper Days ... well I guess 4 K. The police escort made a mistake and led the runners on the short variant of the course. Several GPSs measured 2.5, so we will go with that for the distance. My time was 14:05, 21st overall, 7th master. I ran conversions using Riegel formula, so here is the top 25 of the race:

Name;Age;Place Overall;Time;Adjusted Time
Name;Age;Place Overall;Time;Adjusted Time
MARK BOYLE;17;1;00:12:00.5;00:15:07.2
TEREN JAMESON;42;2;00:12:17.3;00:15:28.3
BENJAMIN PACHEV;20;3;00:12:24.5;00:15:37.4
CARSON BURIAN;16;4;00:12:35.3;00:15:51.0
ALEX HARBERTSON;17;5;00:12:35.4;00:15:51.1
CALEB JOHNSON;16;6;00:12:35.8;00:15:51.6
BENJAMIN DASTRUP;15;7;00:12:36.4;00:15:52.4
NICOLAI ANTACLE;39;8;00:12:38.1;00:15:54.5
ALBERT WINT;39;9;00:12:47.5;00:16:06.4
NATHAN HORNOK;41;10;00:12:49.7;00:16:09.1
ARIK MANWARING;17;11;00:12:53.2;00:16:13.5
STEPHEN GLOD;17;12;00:13:00.7;00:16:23.0
MELCHOR SUASTE;41;13;00:13:07.9;00:16:32.1
ETHAN PEDERSEN;18;14;00:13:12.2;00:16:37.5
JORDAN MADDOCKS;33;15;00:13:16.5;00:16:42.9
DJ MATTHEWS;20;16;00:13:35.5;00:17:06.8
MARK PAYNE;46;17;00:13:38.2;00:17:10.2
DENNIS SIMONAITIS;57;18;00:13:48.4;00:17:23.1
ANGIE NICKERSON;23;19;00:13:50.0;00:17:25.1
DANIEL HAWAY;41;20;00:13:56.9;00:17:33.8
ALEXANDER PACHEV;46;21;00:14:05.9;00:17:45.1
JACOB PACHEV;12;22;00:14:07.3;00:17:46.8
LEVI PACE;35;23;00:14:08.1;00:17:47.9
JAYDEN LOESER;15;24;00:14:14.4;00:17:55.8

Our family:

Name;Age;Place Overall;Time;Adjusted Time
BENJAMIN PACHEV;20;3;00:12:24.5;00:15:37.4
ALEXANDER PACHEV;46;21;00:14:05.9;00:17:45.1
JACOB PACHEV;12;22;00:14:07.3;00:17:46.8
JOSEPH PACHEV;14;27;00:14:21.5;00:18:04.7
WILLIAM PACHEV;10;40;00:15:16.4;00:19:13.9
JENNIFER PACHEV;18;49;00:16:11.5;00:20:23.2
STEPHEN PACHEV;8;58;00:16:54.0;00:21:16.7
JULIA PACHEV;16;70;00:18:04.2;00:22:45.1
MATTHEW PACHEV;6;73;00:18:20.7;00:23:05.9
SARAH PACHEV;43;102;00:21:15.2;00:26:45.6

I ran most of the race with Jacob. First mile or so with Mark Payne, then a bit with Dennis, then when I realized we had taken a wrong turn, I lost motivation, and tried to regain it for the rest of the race. I was able to outkick Jacob at the end - the pace ended up too hot for him. Joseph dropped back I think around the first mile or so.

If we are to accept Riegel's equivalents, we end up with 20:16.44, 16 seconds short of our ambitious goal of 20:00 average time with 8 people. Benjamin got a road and altitude PR - he was with Teren and Mark Boyle about 3 K into the race, then they separated - Mark really moved on the uphill.
Leg 1:Distance2.380Time19:02.70Pace8:00.13
Warm-up.
Leg 2:Distance3.050Time21:15.30Pace6:58.13
Race.
Split 1:Distance2.500Time14:05.70Pace5:38.28
Cumilative:Distance2.500Time14:05.70Pace5:38.28
My race.
Split 2:Distance0.550Time7:09.60Pace13:01.09
Cumilative:Distance3.050Time21:15.30Pace6:58.13
Part waiting, part running to Sarah and back to the finish with her.
 
Leg 3:Distance0.621Time3:40.50Pace5:55.07
Bonus 1 K with the kids.
Leg 4:Distance4.000Time31:51.80Pace7:57.95
With Benjamin.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance4.000Time31:56.70Pace7:59.18
I think this was with Benjamin.

Navy Crocs 2 Miles: 14.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.731.253.872.5067.35
Navy Crocs 2 Miles: 67.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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